Strength: 1) Back Squat: 20-15-10-8 (Increasing in weight), 2-3 Min rest between sets 2) Rear Foot Elevated Split Squat: 3x10-12 Tempo 4 seconds down, 2-3 Min rest between sets 3) Romanian Deadlift: 3x10-12, 2-3 Min rest between sets 4) Jump lunges: 3x20 reps for time, Rest 30 Seconds between sets Optional Workout 8 Sets 1 [...]
Strength: 1) Barbell Bench Press: 3 x 20 (increase weight each set if possible) 2-3 Min rest between sets 2) Bench Dips 3 x 20, rest as needed 3) Push ups: 3 x max reps, 2-3 Min rest between sets 4) Cable Tricep EXT.: 3x12-14 Superset with 5) Dumbbell Curls: 3x12-14, 1 Min rest between [...]
STRENGTH 1) 7 Back Rack squat + 1 Behind the neck push press = 1 rep 5 sets building to heaviest rep Complete a set every 2 mins. 4 Sets 2) 6-8 Reps of single arm KB rows. 2 sec pause on the top, 3 seconds on the eccentric movement. Rest 60 seconds 3) 6-8 [...]
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Biking Running Swimming
WORKOUT: FOR TIME 100 Bench Press (light to moderate weight) Every time you rest do 30 Sit-ups
STRENGTH 1) Build to 15 Rep max sumo deadlift (keep good form) 3 sets 2) 6-8 Single leg step ups 10 Glute hamstring raises 3 sets 3) 10 Straight leg Deadlifts Rest as needed between sets WORKOUT 30 Barbell back racked, back foot elevated Split squats 15 per leg 65lbs Rest 2 mins 20 Barbell [...]
WORKOUT: For Time 1000 Meter Row 50 Yard Sled Push (heavy but able to push without stopping) 50 Strict presses with DB’s (use a weight that allows for 10 reps at a time) 50 Yard Sled Push 1000 Meter Row
STRENGTH: 4 Sets 10 Box jumps Rest 30 secs Max time L sit flutter kick Rest 2 mins Rest as needed 4 Sets 10 Push presses (as heavy as possible, but unbroken) Rest 30 secs 10 Bent over barbell rows Rest 2 mins Rest as needed 4 Sets Dips ( until failure add weight if [...]
STRENGTH 5 Sets 8 Reps TEMPO Front Racked KB squats 33 X 1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 30-25-20-15-10-5 GHD Sit-ups Back Extensions Stiff-Legged Deadlift, 65lbs Rest 5 mins then... 100 Toes to bar
Today is a Rest Day for the program! WodStar Recovery Yoga is made for days like this...
Today is an active rest day for the program! Happy Halloween! 45 Mins of one of the following: Rowing Biking Running Swimming
